**Lower Body Strength Circuits Workout**
This lower body strength circuit session requires only one heavy weight—either a kettlebell or a dumbbell—and optionally, a resistance band loop. The workout lasts for 45 minutes and includes a guided warm-up and cool-down. No jumping is involved, and modifications are straightforward—just use a lighter weight if necessary. This session is suitable for all fitness levels!
If you liked this class, don’t forget to check out the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The workout kicks off with a guided warm-up focused on mobility, utilizing dynamic movements to gradually increase muscle temperature. Following the warm-up, we transition into two distinct strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** consists of five exercises.
Every exercise is performed for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing all exercises in the circuit, you’ll rest for **30 seconds** prior to repeating the circuit.
– **Circuit 1** is completed four times (twice on each side).
– **Circuit 2** is performed three times.
You’ll enjoy **one minute of rest** between the two circuits, but feel free to pause the video for more time if required. Always listen to your body, make necessary modifications, and stop if you need to.
The session wraps up with a guided cool-down and stretch.
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### **Workout Overview**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **Circuit 1** (Resistance band around thighs)
– Hip Bridge (one heel elevated)
– Modified Side Plank with Abductions of Top Knee
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, floating)
#### **Circuit 2**
– Sumo Squat with Push Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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I hope you find this lower body strength workout enjoyable! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**